Warm-Up
-GENERAL WARM-UP-
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)
*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)
Strength
3×5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
Workout
FOR TIME
20-16-12
Alt. DB Squat Snatch (50/35)
Up-Downs Over DB
(Score is Time)
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